South Tulsa's Premier CrossFit
15 Deadlifts (225/153)
35 Overhead squats (75/53)
90 Double-unders
3 Rounds for time
Back squat
9@25% of your 1-rm back squat
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps @80%
For max reps and quality
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500m Row
13 Ring dips
14 Sumo deadlift high-pull*
15 Handstand push-ups
16 Thusters*
16 Alternating pistols
15 Pull-ups
14 Snatches*
13 Burpees-over-bar
500m Row
For time (12:00 cap)
*all lifts are same load (75/53)
Compare to Wednesday, 14 October 2020
Deadlift
9@25% of your 1-rm deadlift
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps@80%
For max reps and quality
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0:30 Hollow hold into 10 hollow rocks
1:00 Rest
0:30 Arch hold into 10 arch rocks
1:00 Rest
20 Hollow/arch swings on bar
3 Sets for quality
As many rounds as possible in 12 minutes of the following:
4 Power cleans (155/103)
4 Burpees-over-bar
4 Box jumps (30/24″)
For score
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Partner WOD:
As many rounds and reps as possible in 12 minutes of the following:
20 Calories biked
30 Grasshoppers
40 Weighted OH walking lunges (45/35)
30 Toes to bar
20 Tire flips (210/155)
For score, equal work required
Every 2 minutes on the minute, 1 rep of the following complex*:
1 Power snatch+1 hang power snatch+1 overhead squat
*start at 25% of your 1-rep max snatch, add 10% every 2 minutes
For load and quality of lifts
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2021 CrossFit Games WOD 21.3 and 21.4
15 Front squats (95/65)
30 Toes-to-bars
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Chest-to-bar pull-ups
15 Thrusters (95/65)
…Rest 1:00 then…
15 Front squats (95/65)
30 Bar muscle-ups
15 Thrusters (95/65)
For time
(15:00 time cap)
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
2021 CrossFit Games WOD 21.4
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang clean
1 Jerk
(7:00 time cap)
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NEW MPCF Board WOD
“Jo-Jo”
15-12-9-7 rep rounds of:
Box jumps/overs* (24/20″)
Kettlebell swings (53/35)
Wall-ball shots (20/14)@(10/9′)
Calories rowed
For time
*In rounds of 15 and 9, athlete performs box jumps. In rounds of 12 and 7 athlete performs box overs.
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3:00 Row*
1:00 Rest
3 Rounds for quality of pacing
*maintain “6 min row test” pace
Shoulder Press
4@65% of 1-rep max
4@70%
3@75%
3@80%
2@85%
2@85%
2@90%
2@90%
For load and quality of lifts
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Option 1:
Every minute on the minute for 18 minutes (6 sets):
1: 5 Overhead squats (95/63)
2: 7 Deadlifts (225/153)*
3: 9 Pull-ups
For quality
*athlete is allowed two bars
Option 2:
2021 CrossFit Games Open WOD 21.1
1 Wall walk
10 Double unders
3 Wall walk
30 Double unders
6 Wall walk
60 Double unders
9 Wall walk
90 Double unders
15 Wall walk
150 Double unders
21 Wall walk
210 Double unders
For time
(15:00 cap)
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2021 CrossFit Games Open WOD 21.1
1 Wall walk
10 Double unders
3 Wall walk
30 Double unders
6 Wall walk
60 Double unders
9 Wall walk
90 Double unders
15 Wall walk
150 Double unders
21 Wall walk
210 Double unders
For time
(15:00 cap)
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0:30 L-hang from bar
0:30 Rest
1/1 Handstand box walk (1 rotation left, 1 rotation right)
1:00 Rest
2019 CrossFit Games Open WOD 19.1
Complete as many rounds as possible in 15 minutes of:
19 Wall-Ball Shots (20/14) @ (10/9′)*
19 Calories Rowed
For Score
Compare to Saturday, 23 February 2019
*Variations:
Ages 16-54 Scaled – (14/10) @ (10/9′)
Masters 55+ Rx – (20/10) @ (9′)
Masters 55+ Scaled – (14/10) @ (8′)
8 Ground-to-overhead (95/65)
10 Bar-facing-burpees
10 rounds for time
(15:00 cap)
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1000m Row
For time
…Rest 10:00 then…
Partner up and perform:
100/90/80 Calories on the rower*
100/90/80 Calories on the ski erg
200 Double-unders
For time, equal work required
*Calories are listed as MM/MF/FF pairs
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Row 1 minute at 6:00 test pace
Row 1 minute at slow, recovery pace
No additional rest between rounds
7 rounds for quality
20 Power clean and jerks (135/93)
15 Power snatches
10 Thrusters
For time
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Partner WOD, equal work
2 Min AMCAP bike
…2 minute rest, then 2 rounds of…
20 Wallball shots (25/16) @ (10/9)
40 Sit-ups
60ft Walking lunges
80 Speed skips
…2 minute rest, then…
2 Min AMCAP row
For total calories and time
Deadlift:
1-rep max
For load
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Buy in: 25/20 calories rowed
…Rest 2:00 then…
15-10-5 Rep rounds of:
Handstand push-ups
GHD sit-ups
Overhead squats (75/53)
For time*
*Two times should be recorded, time on rower and time on triplet
Overhead Squats
Set 1: 6-4-2 (increasing load)
Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)
For score*
*Score is total weight lifted
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